Breath & Heat Reformer

Hi. I am Lara Hanlon here to take you through a 30, 35 minute, fairly beginner, intermediate, reformer class. We'll start seated. I have my headrest lifted to the medium height. I will be using the straps to make sure those are set up for you as well, a nice medium height foot bar, and either 3 reds, or I have 2 reds in a green. From there, we'll swing those legs around, bringing the feet onto the platform, arms forward, take a deep breath in.

And exhale to roll all the way down, making your way onto your carriage. From there, carefully place your feet wherever it feels comfortable to start on the bar. We'll sweep those arms around, taking hold of your shoulder blocks, I'm gonna hold these pegs here and take a moment to open up through the body, letting those knees float over to the right, feeling my left elbow, my left shoulder stay really anchored and open here, taking a deep breath in through the nose. Ex, I'll feel your ribs close, connecting a little deeper into those abdominals to support the spine in this twist. One more breath in.

And exhale to slowly draw those knees back to center, floating them over to the other side. I'm keeping my right elbow open, my right shoulder down to find length across the collar bones. Deep breath here. Cause y'all allow the body to sink a little further into the stretch. And then draw the knees all the way back up to center. From there, we'll lower the arms down to the mat by the sides and then bring the heels up onto the bar to begin. So a high heel position here really flexing the toes up towards the ceiling inner thighs connected like magnets squeezing those knees tight. Make sure your heels are at comfortable height on the bar, press the carriage all the way out.

We'll stay here for a moment, deep breath in. So you exhale feel the shoulder blocks. Really press the shoulders down away from your ears. Inner thighs glutes all squeezing together, another breath in to stay, and then exhale creasing at the hips, keeping sit bones, tailbone reaching forward underneath that bar, lengthening all the way out as we breathe in, and exhaling to come right back in with control, feeling that stretch, that link through the thighs, that core connection starting to wake up the whole body here as we warm up with the leg work, inhale to press and exhale to resist. Spreading with the springs is the spring expands. The lungs expand bringing that air in.

Think of an inspiration. Exhale. That expiration air out three more times, press and resist using those glutes and hamstrings, lengthen through the thighs. One more time all the way out, feel the stretch of the legs, and resist to bend and come in. From there, we'll slide down to the arches of the feet toes wrap over heels wrap under same thing.

Long press and lift in those legs and exhale to resist and return. Feeling a lift in the knees and the thighs. We're using our VMO here, keeping the kneecaps nicely lifted, tailbone. Again, reaching long, watching that we don't tuck the pelvis here, that neutral pelvic position is so important as we move through our leg and footwork. Inhale and exhale. Press and resist.

Chinsdays lifted away from the chest. Nice open neck and throat for 2. And in one more time, inhale, and exhale to earn. From there sliding the toes down all the way onto the bar, lift the heels up like you're wearing a pair of stilettos. They'll stay lifted.

We'll stay inner thighs, connected parallel legs, and then press on out deep breath it. Exhale to return. Same simple press of those legs, feeling the body grow a little longer, kind of the head reaches back, exhale to return, lengthen, and each time you that exhale, that air out, ribs draw a little tighter, belly button pulls a little bit deeper for 4. And 3. Last two.

And in one more, all the way out, and all the way in. We'll press out this time to stay on hold. Again, inner thighs ankles and knees drawing together, slowly lower those heels down, feel a stretch in the back of the legs and then lift your heels right back up using the back of those calves and hamstrings, inhale to lower, exhale zip up that imaginary tight zipper through the legs all the way up to your belly button to lift, inhale lower, and exhale left. Down and up. We lower with control squeezing underneath the seat here. A lot of activation in the back of those legs for a 3. And last two, belly button pulls down. The leg squeeze tight. Last time he'll stay high and bend the knees to come all the way in with control.

I feel my legs a little warmer. We'll lower the feet down. Let them separate hip distance apart here. Reach your arms to the ceiling. Take a breath in.

Begin to curl up. We'll pause at the tips of the shoulder blades. Option to always grab a hold of the back of the legs for more support here. Sometimes this is a challenging position to roll up from taking another breath in and then exhale to around and make your way all the way up. We'll do that a few times to open up the spine a bit more holding on to the back of the knees, back of the hamstrings, roll your shoulders down, take a breath in, and then exhale, begin to round and contract just about halfway feeling that scoop in the waist.

Pull your heart and chest forward shoulders down, breathe in, and exhale to round and contract maybe a little bit lower. Two more times. This time, taking a little more lift, extension of the spine, open up through the neck. Exale round and contract deep and through that waistline. Once more, shorter blade slide down the back gaze goes up, lift through your heart. Axale round and contract back.

It's time pull yourself all the way forward. And then we'll change our springs here. I'm gonna lower my foot bar down, and then we'll change to one red and a blue. I'm gonna keep it on a green and a blue. We're gonna work into some arm work and upper body core work.

So slide back down. This time, extend your legs long, round slightly forward. Take a breath in, and then begin to roll all the way down onto the back bone by bone. Shoulders set up just slightly away from the shoulder blocks. You have a little bit of space there, and then we'll float the right and left leg up to table top. Again, taking some time to wake up, warm up the low abdominals a bit more here. Legs will stay where they are.

Reach your arms to the ceiling. Hands up towards the sky here, shoulders pulling down into the mat. Take a breath into prepare. And then exhale curl up over the ribs and gazing between the thighs. That shin hovers right over the chest.

Palms hover off the mat. Inhale head down arms up and exhale to curl up and forward squeezing the knees together, ribs together. Twice more like this inhale back. And exhale to curl and reach up. One more time inhale back and exhale to reach. Staying here for one more breath in. Akale, see if you can reach a little longer energy through the fingertips.

And then hug the knees in to take a moment to rest. We'll keep the knees as they are and then reach back to grab our handles. Starting with the same thing we just did, but adding a bit of weight here, press your palms into the straps So those arms are right back up over your shoulders. Flip the legs back to tabletop. Take a breath in to prepare.

And then starting with just the arms, the palms press down to hover off the mat. The head will stay down. Gaze is up. Inhail arms, flip to the ceiling. And exhale.

Feel that imaginary corset tying tighter around your waist. Inhale arms reach up. And exhale arms press down, belly button pulls down One more with just the arms, inhale, they lift, exhale, they press adding on, inhale, arms reach up, exhale. We curl up as we press the arms down. Inhale resisting back, always working both directions here, curl up and forward. 2 more times. Take it back.

And exhale up and forward. One more time inhale back. And exhale up and forward to hold, moving into our hundreds, breathing in fives, inhale to 3, 4, 5, exhale to 3, 4, 5. We're starting with the legs at tabletop here today. You're always welcome to keep them here.

Maybe you feel this is more support for your back. You're able to curl up a little higher. That's the most important thing. If you want a little more challenge, begin to extend those legs long in a diagon, deep breath. And and exhale out to 3, 4, 5 halfway there. Try to keep curling over the ribs, maybe start to take those legs a little bit lower over the foot bar inhaling and exhale out.

Last three. And exhale out. We're here for 2. One more deep breath in and exhale out 2, 3, 4, 5 stay hold and see if you can curl up 1 more inch, pull the knees all the way into your chest, bend your elbows, release your head down. We'll bring the carriage into rest.

And from there, place the feet right into those straps. You could always pull the straps closer to your feet or bring your feet to those straps depending on your flexibility. Bend your knees in here, and then lower your arms down. Our headrest will stay up. We're going right to frog here flex through the heels, anchor your tailbone out long, the back of your sacrum heavy.

So as you extend those legs, our pelvis is back to that neutral position. Rotating from the glutes using those external rotators, we resist to bend the knees in for frog, and exhale squeeze from the seat, squeeze into the inner thighs on the out extension, inhale to bend, exhale abdominals sink down in, and as we extend, resist and reach out. Bending in. Again, working both directions, finding that length, think of magnet squeezing your legs together. Now if you're slightly a kypark extended in your legs as I am. The heels may separate a little bit. That's my style of teaching and training.

I want to find that full extension of the leg line and the leg muscles really working to lengthen and strengthen the muscles here. Especially in those thighs. So I allow my heels to separate ever so slightly to find that full range of motion. Do what feels best in your body. 2 more. Inhale. Resist.

Exhale to lengthen. Oh, one more. Connect the heels to bend. Links in all the way out to stay. Point through the toes. Keep that external rotation.

Creece at your hips. Legs lift to about perpendicular. Do what feels good in your body. We circle out down and around from there. Gazes up in here.

Palms, press down, legs, press down on the exhale, lift, and circle. I think the inner thighs, inner seams of the pants, rotating up to the ceiling, lift, around down in squeeze for 2. One more. Hold at the bottom. Reverse your circle around and up and press down using those glutes and hamstrings inhaling. And exhaling. Belly pulls a little deeper, keeping those hips really square here, and they're not shifting up or down side to side, my neck, my throat, my collar bones all staying nice and open.

And perhaps last 2. One more. And lower. From their bend your knees all the way back in. We'll take our hands back into the straps, keep your knees into your chest, bend your elbows in tight by your side, squeeze into your elbows, take a breath in, and then curl up into this tight little ball shape forehead to the knees.

We're going right into our coordination inhale arms and legs extend, open close, exhale knees to the nose, resist to bend those arms. Inhale, lengthen, exhale to pull. Reach out a little longer, a little lower with those legs, knees to the nose, belly button to the spine for 4. 3. Use the breath here to connect deeper into the core to One more time, lengthen through the arms, the legs, squeeze in our thighs tight, pull everything in, and rest. From there, we'll lower our straps, our legs, extend your legs out long.

Take a moment here. Feel those inner thighs connected. Domino's a little warmer. Reach your arms to the ceiling. Flex your toes to the ceiling.

Take a breath in. And exhale to round and roll up. We did a little bit of that half rollback. We're gonna do a few full roll ups here. Feel that stretch, energy through heels, and fingertips, abdominals pull back, head releases down, open up across the shoulders, inhale, exhale to round and roll down vertebra by vertebra.

Keep pressing those heels forward, pulling your waist back, releasing the head down arms up once more inhale, exhale to roll up. Feel that stretch through the spine, and he'll breathe into the back axle to roll back down. Keep pressing those heels forward drawing your inner thighs a little tighter, belly, a little deeper. Releasing head down arms up once more inhale. This time we roll up to stay.

Reach it forward and then sit up nice and tall to rest. From here, we'll spin around. I'm gonna lower my headrest down. We'll face the back for some arm work. See you, I'm gonna my green on a green, a little heavier than a red.

Red would be great here as well. Extend your legs out long through that headrest. And then you want your, legs don't quite fit. You can always cross one over the other. You wanna be fairly far back here.

So we have that full range of motion for the arms. He'll be in this beautiful tall vertical spine, feeling that lift coming from the abdominals, and then begin with our triceps here. Taking one to stay and prepare, inhale, press back hold it for a moment. Can you pull your shoulder blades down into your back? Imagine you're gonna touch the floor with your fingertips, lift the chin a little higher off your chest, squeeze your shoulder blades together, and then exhale slowly resist those arms forward.

Moving a little more fluidly, inhale arms press, exhale arms resist. Thinking about our posture, 1st and foremost, collar bones opening, heart drawing forward, shoulder blades squeezing back, resist to return. Inhale to press down and back. Exhale to return the carriage. Inhale, as you lengthen a little taller through the spine, a little bit longer through those arms, press and resist really simple arm work here, very effective. I feel my triceps working, my back working, my core working, two more times, and return.

One more inhale. And exhale. From there, float your arms up so they are parallel with the floor here. Roll those shoulder blades down and back, moving into a simple bicep curl, bending those arms towards your shoulders, and then resisting to return. Really working with your range of motion here.

Your hands aren't gonna touch your shoulders. You know, we don't wanna break at the wrist. We're strengthening those muscles as well. Maybe you just pull to 90. I'm going a little further than that.

Most importantly, I'm trying to keep my elbows at my shoulder height as well as shoulder width. Little activation underneath the seat will help us at tall here, so we're not sinking into our low back, our hip flexors, full body exercise, full body workout. 3 more inhale. And exhale. 2. And reach. One more time. Inhale. Bend.

And exhale as you extend taking a moment to fold all the way over the legs, let the head release, maybe point flex your feet a couple times, shake that head yes and no side to side, releasing any tension in the neck and the shoulders. And then come all the way back up. We'll add on just a little bit. Now you do want a little bit of space behind you. We're gonna go into just, like, half of the rowing exercise.

If you know that adding a rollback with our bicep curl start by bending those elbows to 90 degrees. Make sure your shoulder blades stay down. Your elbows stay left lifted, deep breath in, and then exhale rounding and contracting back. Little more work for those abdominals. Curl back forward, shoulders over the hips.

Before lengthening everything back out, long arms, long spine. Again, just like that, inhale elbows bend. Long exhale takes us back. And we inhale to lengthen, vent. Exhaling back. It's a challenging breath exercise here.

Really savor your breath. Can you pull your belly deepers? You curl forward find greater length last time. Zipping up through the legs, through that waistline, shoulders pulling down, curl forward, lift up, return the carriage. Once again, take that forward stretch, and you can return your straps to their pegs. From there rolling all the way up.

We'll continue with some seated arm work facing the other direction, spinning around and sitting across legged. Could always change your weight here if you need. I'm going to keep what I have on one green. So one leg in front of the other or slightly crossed over again, lifting out of the hips. We're up against the blocks here, and a lot of time I see people kind of slouching into them. Let's try not to do that.

Let's really use our core to stay lifted on those sit bones, taking the straps from behind us. Bringing the arms out. So those fingertips are just in your peripheral vision. So I'm looking straight forward, but I can kinda see my twinkling fingertips when I do that. Inhale, big hug, elbows stay lifted, shoulder blades stay down, and resist to open.

Inhale to hug. X hail to open. Hogging someone you love right in front of your chest, your heart here. Try not to make it flat stanley. We don't wanna see this. Nice, big, juicy hug.

Inhale. And exhale. Beautiful exercise, tony, the top and the bottom of the arms, the back, the shoulders, while keeping this beautiful lift in the waist. Last 2. And open.

One more time. And open and rest from there. Hand stay as they are. We switch the cross of the legs. We try to do so without using our arms.

Maybe the hardest part of class. We're gonna move into a little bit of shaving here. Feel yourself hinge slightly forward. Make that diamond shape, fingertip, and thumbs here together in that beautiful diamond. It could be at the back of the head, more like the crown or the forehead, depending on your flexibility and your shoulders here and strength.

Lift out of the waist, inhale lengthen up, exhale resist to bend. Inhale. I'm trying to find a long diagonal from my tail through the crown of the head and out through my pointer finger there. Really, again, working to lift out of the hips and the waist. Not easy. Reach and resist.

Oftentimes, we feel our hips, maybe talking to us a little here. Can we engage low in those abdominals, finding that lift, finding that length, and resist for 4. Think of shaving off your ponytail or hairdo here. 3. Last two. One more, lift and hold from there, lift your spine, your arms back up to vertical. And then slowly open and lower them all the way down.

From there, we'll hook our straps over the pegs. I'm gonna lift my bar back up. We're gonna move into some knee stretches on 2 red springs. Getting a little bit more into that lower body once again. So medium height, foot bar, 2 red springs, coming kneeling, feet flexed against the shoulder blocks here.

We'll do all three parts of our knee stretches, so Starting with those hips sitting in back against or towards our heels, hands on the bar, palms pressing inward, belly pulls upward, feel that beautiful scoop, lift in the waist, open through the back, and he'll press the carriage out. Exhale. Use your core to pull it back in. Squeeze the seat lifted from the low belly. Our upper body does not move. I think of pressing back into your feet here.

Lengthen. And in the legs, obviously, don't have to straighten here. Wanna work to our point of control, feeling that backside working, that core working for 3. 2. One more time.

And hold. From there, lengthen out through your back. Think of a beautiful long straight line, again, from the tail all the way out the front of the head here, ribs knit together, belly stays engaged, so we're not arching the back too much. Same thing. Press back. Pull it in, inhale out, exhale in, creasing right at that hip joint so we don't tuck the pelvis.

We keep those sit bones reaching right back towards the heels. For 5, gazing forward 4. 3. Last 2. Last one.

And in making sure we're still pressing into our toes there, pressing into the palms rounding back up feeling that beautiful scoop, take a breath in to prepare, use the exhale, use the core to hover the knees. Last part here, inhale out, exhale in. Those knees stay low. That spine stays rounded hips back towards the heels for 5. Inhale, squeeze the seat, exhale, pull the carriage in 3. Last 2.

Last one. Hold. Gently lower your knees. Untuck your toes. We'll take a moment just to sit back hips towards the heels. Arms could stay on the bar or lower.

I like to lower mine just to get a little bit further over the thighs in this lovely stretch. Take a breath in and exhale. Let it go. Well, we're down here. We'll change our springs for a little chest expansion facing front since we're pretty much set up for that. I'm gonna keep it on one red.

Again, you could go a little lighter, a little heavier, and lower my footbar back down. Making sure that's out of the way. Getting my feet back flexed against those blocks. Feels like a nice stretch for the toes and the foot joint here. Yeah. I know it's not always the easiest.

Reach back for your straps. While you're seated on your heels. So we're getting into this safely. It can be dangerous. Bring your arms in by your hips.

Think of gluing them in by your hips. Take a breath in. And then bring your arms with you as you come up onto your knees. Such an important transition so we don't know if dive right into those springs. Tuck your tail underneath you.

Roll those shoulders back, inhale to reach the arms up, and exhale to resist to lower them right back where they began, inhale reaching forward. Exale resisting back down with control. We're aiming for about shoulder height, staying shoulder width here. And then as those arms lower, they don't go behind us. Yeah. Arms right back by the hips.

One more. Adding our circle reach. Circle around and down. Again, they don't go behind us. I know the urge to kind of find that stretch happens, and we want to let them go behind us. Let the springs take over.

Let's use our core to control it instead. To belly pulls back, glutes keep squeezing forward. One more. Reach, circle lower, reverse. Out, palm stay facing up, resist back towards the hips. Inhale. And exhale. Chin is lifted. Beautiful, long tall spine for 3.

For 2 and lower. One more time around. And lower, bringing those arms with us. We carefully sit back. Love that exercise.

There's not much I don't love in the pilates method, but such a good arm exercise. Alright. I'm gonna stay on one red. Step off to the side. And then come up again carefully for some side controls. So my left foot will step up towards the back of this ledge, and then my right foot will step up narrow onto the reformer.

Your reformers on a light spring. The carriage can move. Your ledge will not move. Therefore, important to step on that solid side first. Now I like to bring my hips, hands on my hips just for my setup. I wanna squeeze my glutes forward.

Tuck my tail on slightly underneath me. Really feel the lift in the low belly here. If you arch your back and you sink into that low back here, you're not gonna get the glute work. You're also endangering your spine. So let's use the core, use the seat, then bring those arms down by the sides, and begin pressing out.

Inhale out, exhale legs, inner thighs, adductor squeeze together, ribs squeeze together, pressing long, and pulling everything back in with control, inhale to press in this narrow stance. We feel our outer thigh where I have this stripe. My ab doctor, a, b, doctor working also this outer medial glute. Sometimes you'll hear me call it the good dimple, that outer cheek we like to work. 3 more. And he'll press.

Feel that beautiful length in the legs that we talked about in leg and footwork that lift in the knees and the thighs, ribs and legs squeeze together. One more like this. And in from here. Arms reach out to a tee. Think of pressing your shoulders down. Your palms down.

It's gonna help with our balance as we heel toe this right foot wider. Go to a level here that feels good in your body maintaining that tuck. And he'll pressing out exhale a little more inner thigh work, a d doctor, adductor squeezing together. Now maybe you're right, your side outer foot is all the way against that shoulder block. Maybe you're, like, the middle of the carriage.

I'm somewhere in between today. Listen to your body. If you feel any pain in your knees, try it a little narrow here. Inhale to press. Excel everything squeezes back towards the midline for 3.

Keep energy through the fingertips shoulders pulling down, press those palms down into the air, into the space to engage in the arms one more out. We hold the carriage in. We don't let the carriage move. We keep our thighs lifted. Flat back over, crown of the head forward, tailbone back, find that long line of the spine, and then exhale squeeze the seat forward as you stand all the way back up one more time, inhale flat back over.

Exale coming back up, lifting the legs, pelvis presses forward belly button pulls back. And then carefully, I like to bend into this leg to heel toe my way back safely. That right leg from the carriage steps down. And we'll walk herself around for other side. So same springs, still on a red, right foot here, left foot starts narrow, toes in alignment, tuck of that tail, arms by the waist, inhale to press.

And exhale to pull it in, feeling a beautiful stretch and strength exercise for those outer legs, inhale, and exhale. So nice to move laterally here. Kind of the opposite of how we just walk down the street. We get to go a little side to side. Challengeing the body on different planes, different ranges of motion.

Good. Shoulders down the length and up a little taller. 2 more in arrow. And pull it in one more hip staying really square in the center of the body here. So we're not favoring one side or the other. Arms reach out.

He'll toe that outer left side off a little wider. Keep your tuck. Keep that zipper sensation in the low belly. Pressing on out and squeezing back in with control. Finding that length Trying not to roll to the inner outer side of your foot. Can we keep it really stable and square through the whole body, lengthening a little longer, lifting up a little taller through your spine. 5 more times, pressing out.

And pulling that carriage in. Inhale. And exhale. Thinking just as much about those ribs and abdominals pulling together as the legs pulling together. For 2.

And and last time, pressing out, keep those arms reaching long. Legs pull in. Instead of our flat back, we're gonna add our saw. So start by twisting to the left towards the carriage. Reach your right fingertips towards your left pinky toe, that left arm can reach a little higher to the ceiling just like we would on the mat using the core, press the pelvis forward, and find center.

And he'll twist the other side. Reach that left arm towards your right little toe, saw it off, come all the way back up, carriage stay stable, find center, and then lower the arms, heel toe that outer foot in, and step carefully all the way down. Such a nice little addition there. I love the saw exercise. I love that chance for some rotation of the back, and we get to add it in for our inner thigh work.

Lifting the bar back up. When you move into our long stretch series here. So I'm back up where I started on that medium foot bar height. I'm gonna add a blue on. I had a red and a just a red for that last series. So now red and a blue.

Do what you need. Head rest comes back up. Medium height there for me. Hand hand. One foot. The other foot were in position.

Legg squeeze tight. Little tuck of that tail again, lengthening through the low back, lifting through the waist. Heels press back, carriage presses out deep breath, and exhale. Pull the carriage in. Zip up through your inner thighs.

Think shoulders over those wrists, finding length through the arms through the legs. Zipping up a little tighter through that low belly pelvic floor, trying to find a long diagonal from the heels to the crown of the head, using that waist, using those abs, lengthen back. And pull it in. Try to keep your heels pressing back. A lot of times, I see them lifting.

It actually makes it easier if they're up there by pressing the heels back into the headrest. It challenges our low belly a little bit more. 2 more. Inhale, press out. Exhale pull that carriage in squeezing from the seat. One more.

And all the way in. Hold it here. Gently lower the knees, and then separate those feet. Pressing the soles of the feet, the heels, the toes, once again, back into those shoulder blocks. Hand stay on the bar going into our down stretch here. Press the pelvis forward.

Press the bar down. Pull your shoulders back. Lift a through your heart, finding this beautiful slight arch of the spine, chin stays lifted, press the carriage out deep breath in. We take 3 exhales to come forward. 3, 2, and 1, getting all that air out. Deep breath in.

Exale. Nice and smooth. On the out. Exale. Squeeze your seat a little tighter. Zip up a little tighter through your low belly.

Press. Try not to let that chin drop, keep that heart lifted, chin lifted, open up across the collar bones two more times, and exhale up in in. Once more, inhale. And exhale. Lift up, up, up. Sit your hips back slightly.

Press into your toes. Press into your palms. Lift your knees, adjust the feet. So you're more like in a midi heel versus that stiletto. Heels kinda mid shoulder blocks. Hips, press back, palms pressing into the bar.

Once again, I'm gonna wrap my fingers to hold on a little tighter as we move into up stretch. Press the carriage app. Lower your hips, finding that plank. Shoulders come forward over the wrists. Find the carriage.

It's still then use your belly to pike those hips up and back. Again, lengthen out. Exale pull it in. Coming all the way to that stopper. Press the palms down. Lift your waist up.

Link them through the legs. And exhale, squeeze the seat. Pull the shoulders away from your ears. Pull the belly up and in. Again, out and exhale. Use the breath.

So important here. 2 more. Last time really feel the whole body working, finding length, pulling that body forward, and then find that moment, and lift from your core. So nice. Alright. Let's lower those knees back down. We're gonna change back to 3 reds, finish with little pelvic press and running in place.

So instead of pelvic lift, we're gonna do one of the Ron Fletcher pelvic press exercises, which means a little more lift of the hips, kinda like shoulder bridge from the mat, which means there's more pressure on the neck. Therefore, make sure your headrest is down. Swing those legs around to the ledge. Again, three reds where I'm on that green and 2 reds. Reach your arms forward. Take a breath and and exhale to roll all the way back onto your mat. Shoulders against the block's head down on a flat headrest. And then bring your feet to all the way wide here. So stay in parallel.

If you have flexible Achilles tendons, maybe your heels kinda depending on your foot bar are up against the metal there. Palms press down. Feet press arches into the bar, deep breath here. Feel your low belly scoop down to curl your hips all the way up. We're moving into that higher bridge pelvic press position. Palms pressed down, glutes squeezing up, chins stays lifted.

Take a breath here. Exhale slowly roll back down through your spine, vertebra by vertebra. By vertebra. Our backs should be warmer now. We feel this release at the very bottom.

Adjust anything you need. My heels a little higher. Deep breath in. Pull your belly button down, draw those ribs together, feel your core initiate that tuck, then start to fire up the glutes and the hamstrings, feet press into the bar, pelvis, pubic bone, hip bones, lift up, gaze is up. Take a breath in at the top. Chest away from the chin, enjoy this articulation continuing to squeeze underneath the seat, releasing the hips all the way at the bottom. Only then do we release that gluten core connection adding on this time, Deep Ruffin.

Excel tuck and curl up. Pull your belly down. Think of reaching your knees forward over the bar. Now press into your feet, lengthen that carriage out. Feel that beautiful structure of the thighs.

Keep the hips lifted. Squeeze those sit bones, butt cheeks together. Find your stopper. And slowly roll back down vertebra by vertebra through the upper back, through the middle back, through the low back, releasing at the bottom again, just like that deep breath in to prepare, exhale tuck and curl. Inhale. Link them back.

X. I'll pull the carriage in. We'll hold it here. Squeeze the seat a little tighter. Roll back down vertebra by vertebra. Make sure that gaze stays up.

Finding length through the crown of the head all the way out through the tail. One more time inhale at the bottom, exhale tuck and curl her belly down hips up, finding a long diagonal from knees to hips to shoulders. Press out, keep the hips lifted, keep that core connected, squeeze the seat, knit those ribs together as you pull the carriage all the way in deep breath in and exhale to slowly roll back down vertebra by vertebra by vertebra. Releasing the hips at the very bottom. I'll reach back, lift my head rest back up, bring the legs together, toes back onto the bar, parallel legs, high heel position, press all the way out, finding that length, that lift that we've worked on so nicely in class, nice stable hips, open chest, slowly lower the right heel, take a breath, and stay as you exhale.

Feel that length through that heel. Beautiful stretch for the calves, lift it up, and other side. One more nice and slow lift in Earth ice connect and lower. Still activating underneath the seat. And lower.

Lift both heels up. We'll take our quick run, breathing, and twos. You inhale and x. Hail continuing to fire up underneath the seat. Think about that low belly working, that chest pain open, beautiful posture, even as we lay down on the reformer here.

Switch and switch. For 4. And exhale. 3. Knit the ribs a little tighter.

Last two. Heels up as they pass last breath. Lyft and hold, squeeze those inner thighs together, lengthen 1 inch taller, deep breath, and exhale bend your knees all the way in to rest. Give those knees a hug, squeeze them in, flex point your feet, shake out those ankles. They should feel it from that run.

We are ready to run right out of the studio. But before we do so, lower the feet back down to the ledge, reach the arms up to the ceiling, take a deep breath in, and exhale, use those abdominals, use those arms if you need to roll all the way up to a seat. Thank you so much. I hope you feel all the benefits of that lovely reformer workout. Have a great rest of your day.